Stronger, More Flexible, Pain-Free Readers

... tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We are excited to announce we are expanding and have a new clinic opening in Horndean on 3rd March. We will be based within the new Horndean Surgery -….

Therefore, we are looking to expand our team here at Physio-logical so if you know any chartered physiotherapists looking for part time work then please pass this article onto them and ask them to email their CV to us at  We welcome informal visits too -

We hope you found our exercises to improve strength and movement if you have lumbar spondylosis (wear and tear or osteoarthritis in the lower back) in our last article useful.

In today’s article we will be offering some advice, exercises and stretches which are good for those suffering with Hip Osteoarthritis (OA hip or wear and tear of your hip joint). Most people with this problem have pain and stiffness in the morning, restricted hip movements, pain on walking, unable to put socks on.

Here is a testimonial from one of our patients who has hip pain:

“Very professional. The first physio who actually listened to me. Great results and now pain free. Would definitely recommend” (Mrs. J)

Hands on physiotherapy treatments including; massage, joint mobilisation,  strengthening exercises, balance and stretching exercises is an effective treatment for hip osteoarthritis. Acupuncture is also a service we offer which can help ease the pain associated with hip osteoarthritis too.

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance.

All of these exercises should be pain free.

Hip Flexion (Lying)

  • Lie on your back
  • Pull one knee to your chest, keeping the other leg straight then repeat on the other side
  • Stop where you feel a stretch, hold for approximately ten seconds and relax.
  • Repeat ten times, twice a day

Bridging Exercise

  • Start with your back and arms flat on the mat, knees bent and feet planted on the floor.
  • Squeeze your buttocks, push through your heels
  • Slowly raise your hips until your trunk and thighs are aligned.
  • Hold for ten seconds, repeat ten times, twice a day

Hip Abduction (standing)

  • Lift your leg sideways, keeping your toes pointing forwards.
  • Also keep your body straight and upright
  • Hold onto a chair or work surface for support.
  • Repeat ten times, twice a day

If you are suffering from hip pain, have been told you have hip arthritis physiotherapy can help to improve movement, walking, strength and ease pain.

Please get in contact with us via or 07835712306 or book online at if you want some help, treatment or advice.

We can help ease your niggles and aches to enable you to fulfil a good quality of life.

We are now offering one to one Pilates with Aniko. Almost everyone could benefit from taking part in Pilates. The exercises can be adapted for all ages and levels of fitness. If you are over 40 and your body is starting to let you down, you are starting to feel niggles, aches and pains. If you have had an operation and want to improve strength, flexibility and mobility, If you have arthritis and you want to keep your muscles strong to support your joints and delay/reduce the need for a hip or knee replacement. If you want to learn exercises to improve balance and reduce the risk of falls then Pilates is for you. It's a great way to ward off or help recovery from many injuries as it really focuses on muscle control, movement and developing strength and flexibility throughout the whole body.

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Posted on Thu, 20/02/2020 - 14:21